Top 5 Health Benefits of a Vegan Diet

16-09-2022 5 6 0 0 Báo lỗi

25% of Americans aged 25 to 34 report being vegans or vegetarians, according to a 2019 article in The Economist. And research from the website Chef's Pencil, which focuses on food, claims that interest in veganism reached an all-time high in 2020. So why this diet becomes more and more popular? Let's take a look at the health benefits of a vegan diet below!

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A vegan diet is richer in certain nutrients

If you switch from a typical Western diet to a vegan one, you will stop eating meat and other animal products. In the case of a whole-food vegan diet, substitutes include whole grains, fruits, vegetables, beans, peas, nuts, seeds, etc.


Compared to a typical Western diet, these foods make up a greater portion of a vegan diet, which can result in higher daily consumption of some beneficial nutrients. Numerous studies have shown that vegan diets typically contain higher levels of fiber, antioxidants, and other plant compounds. Additionally, it seems that they contain more potassium, magnesium, folate, and vitamins A, C, and E. But not every vegan diet is the same. For instance, a vegan diet that is not well-planned may not provide enough vitamin B12, niacin, riboflavin (vitamin B2), vitamin D, calcium, iodine, selenium, or zinc. It is crucial to choose fortified foods and whole plant foods because of this. Vitamins B12 and D, zinc, and calcium are some nutrients that may be deficient in a vegan diet, so you may need to think about taking supplements.

A vegan diet is richer in certain nutrients
A vegan diet is richer in certain nutrients
A vegan diet is richer in certain nutrients
A vegan diet is richer in certain nutrients
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May help you lose excess weight

In an effort to lose weight, more and more people are following plant-based diets. Although there is no guarantee that a vegan diet would help you lose weight, there may be some convincing reasons to give it a shot.


Numerous observational studies indicate that compared to non-vegans, vegans typically have lower body mass indexes (BMIs) and generally are slimmer. A small study looking into the effects of five different diets on weight loss came to the conclusion that vegetarian and vegan diets were equally well-tolerated as semi-vegetarian and standard Western diets. Vegetarian and vegan study participants still lost more weight than those on a typical Western diet, even when they didn't adhere to the diets precisely. More research is generally required to determine the parts of a vegan diet that have the most significant impact on weight loss. Various factors, including whether vegan or not, might influence how effective a diet is for losing weight.

May help you lose excess weight
May help you lose excess weight
May help you lose excess weight
May help you lose excess weight
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Lower blood sugar levels and improve kidney function

A vegan diet may also benefit people with type 2 diabetes and declining kidney function. Indeed, vegans may have a lower chance of developing type 2 diabetes due to their tendency to have lower blood sugar levels and higher insulin sensitivity.


Increased consumption of healthy plant-based foods and decreased consumption of meat and dairy-based foods may lower your risk of type 2 diabetes even if you don't go fully vegan. Even more than the diet suggested by the American Diabetes Association (ADA), according to a 2006 study, a vegan diet decreases blood sugar levels in patients with diabetes. The risk of complications for patients with type 2 diabetes is generally thought to be reduced by a vegan diet. More research is required on this subject, however, those with diabetes who choose plant protein over meat may lower their risk of kidney disease. Furthermore, a number of studies suggest that a vegan diet may help in the pain relief of peripheral neuropathy, a condition that is frequent in people who have diabetes

Lower blood sugar levels and improve kidney function
Lower blood sugar levels and improve kidney function
Lower blood sugar levels and improve kidney function
Lower blood sugar levels and improve kidney function
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May protect against certain cancers

At least one-third of all cancers can be prevented by lifestyle choices, such as food, according to the World Health Organization. Vegans typically consume far more fruits, vegetables, and legumes than non-vegans. This may help to explain why a 2017 study suggested that vegans may have a 15% decreased chance of getting cancer.


As an example, consuming beans frequently may lower the risk of colorectal cancer by 9–18%. Additionally, eating more plant-based foods lowers your risk of developing various cancers, including stomach, lung, mouth, and throat cancers, according to the National Cancer Institute. Additionally, it might lower the risk of pancreatic, prostate, and colon cancer. Vegan diets typically include more soy products, which may provide some breast cancer protection. Avoiding specific animal products may also help lower the risk of colorectal, breast, stomach, and prostate cancers. It is believed that certain types of cancer are promoted by eating red meat, smoked meat, processed meats, and meats cooked at high temperatures.

May protect against certain cancers
May protect against certain cancers
May protect against certain cancers
May protect against certain cancers
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May lower risk of heart disease

A lower risk of heart disease is associated with the consumption of fresh fruits and vegetables, legumes, and fiber. All of these foods are typically present in higher amounts in well-planned vegan diets than in typical Western diets.


Vegans may benefit from a 75% lower risk of having high blood pressure, according to observational studies comparing vegans with vegetarians and non-vegetarians. More research is required to fully understand the link between vegan and a lower risk of dying from heart disease. Furthermore, numerous randomized controlled studies show that compared to other diets, vegan diets are significantly more effective at lowering blood sugar, LDL (bad) cholesterol, and total cholesterol levels. Because lowering high blood pressure, cholesterol, and blood sugar levels may reduce the risk of heart disease by as much as 46%, this may be especially helpful for heart health. Whole grains and nuts are abundant in a balanced vegan diet, and both are heart-healthy.

May lower risk of heart disease
May lower risk of heart disease
May lower risk of heart disease
May lower risk of heart disease


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